30 Minute Yoga Flow | Inner Peace

30 Minute Yoga Flow | Inner Peace



thanks for joining today’s yoga flow
today we’ll tap
into your inner peace and work on side
plank. set up your space,
let’s begin.
if you’d like to listen to music with
this class, i’ve included a playlist in
the video description,
although music is totally optional. begin
in child’s pose.
open your knees, touch your big toes and
reach your arms forward.
rest your forehead on the mat.
take a deep breath in through your nose.
audible open mouth exhale.
take another breath in through your nose
seal your lips at the top slightly
constrict your throat and breathe out
again through your nose
use this oceanic sound to keep you
present
throughout class
eckhart tolle said happiness
depends on conditions being perceived as
positive
whereas inner peace does not
meditate on this as we flow today
inhale tabletop push up to all fours
stack your shoulders of your wrist and
your hips over your knees
tuck your toes exhale hovering table
lift your knees two inches from the mat
breathe here
push the ground away through your hands
without moving your hands pull your
hands back toward your feet
to ignite your core
we’re warming up your core for side
plank later in class
inhale exhale
downward facing dog send your hips up
and back
settle into your down dog move around
and then find stillness
spread your fingers wide
micro bend your elbows press your weight
into your thumb and forefingers
engage your core
inhale look forward
exhale ragdoll pose at the bottom of
your breath
slowly walk to the top of your mat place
your feet hips width distance generously
bend your knees drape your torso
over your thighs relax your arms and
neck toward the ground
to further decompress your spine shift
your weight from one foot to another
do a quick check in with your body how
are you feeling today
without judgment take note toe-heel your
feet together
inhale high halfway lift plant your
hands firmly on your thighs breathe here
shift your weight forward send your gaze
at the ground below you
lift so high that you contract the
muscles in your low spine
broaden across your chest inhale
exhale standing forward fold hinge from
your hips micro bend your knees
engage your core to bring your torso
closer to your legs
this also relaxes your entire back line
inhale mountain pose reach your hands up
palms facing each other
breathe here spread your toes wide on
the mat
strengthen your thighs lifting your
kneecaps
relax your shoulders away from your ears
inhale exhale bring your hands to our
heart center
stand at attention samasthiti
close your eyes select your intention
for practicing today
i’d like to offer the intention of inner
peace
how can you do each pose today
while practicing inner peace
take a deep breath to seal your
intention inhale
inside out
your hands to your sides inhale mountain
pose reach your hands up
exhale side body stretch right press
your right hand down towards the ground
below you
send your left hand up and over your
head press down through both feet
equally
lift your chin from your chest
inhale mountain pose
exhale side body stretch left push your
left hand down press your right hand
up and over your head send your hips
right
and your torso to the left
push firmly through your bottom hand
like you’re pushing on the ground below
you
inhale mountain
exhale standing forward fold uttanasana
inhale high halfway lift contract your
low spine
exhale forward fold uttanasana
inhale mountain pose grow tall
exhale side body stretch right
inhale mountain
exhale side body stretch left
inhale mountain grow tall through the
crown of your head
exhale standing forward fold
inhale high halfway lift engage your
back
exhale high plank and hold step your
feet back hips width distance lower your
knees to hover
two inches above the ground
push the ground away doming your upper
back
pull your hands toward your feet
isometrically lighting up your core
inhale high plank exhale
downward facing dog
Urdhva Mukha Svanasana
inhale look forward
step hop or float to the top of your mat
forward fold
inhale high halfway lift
exhale forward fold
inhale mountain pose
exhale side body stretch right
inhale mountain pose
exhale side body stretch left feel both
sides of your waist turn on
inhale mountain
exhale forward fold
inhale high half lift
exhale high to low plank the first of
class
chaturanga dandasana you can always stay
in high plank
inhale upward facing dog push the ground
away through your palms in the tops of
your feet exhale
downward facing dog
inhale lift your right heel high
exhale right knee right tricep find the
connection
lift your knee to armpit height
let’s move into pendulum swings send
your right knee
to your left tricep and then your right
left right left
right keep moving at your own pace
keep breathing inhale as your knee moves
through center
exhale on both sides
engage your core to lift your knee to
armpit height
last five four three
two one inhale three legged dog
exhale downward facing dog
inhale lift your left heel point your
toes at the ground square your hips
exhale left knee left tricep find the
connection
lift your knee to armpit height move
into pendulum
pendulum swings send your left knee to
your right tricep
and left right and left
inhale exhale inhale exhale
move at your own pace engage your core
grab the ground with your palms
last five four three two
one inhale three legged dog
exhale downward facing dog sink your
heels
inhale high plank shift forward
exhale lower down to your forearms
forearm plank
you can come to your knees if you need
more stability
align your hips between your shoulders
and heels
spread your fingers wide on the mat
create the shape of a number 11 with
your forearms
lengthen the back of your neck
let go of any ideas of who you are in
this pose
simply be present
inhale exhale slowly lower
all the way to the ground you can take a
quick sphinx pose to stretch out your
abs place your elbows underneath your
shoulders
and lower all the way down to the ground
place your hands underneath your
shoulders zip your legs together like a
tail
leave little to no weight in your hands
baby cobra inhale
press firmly through the tops of your
feet lifting your kneecaps from the
ground
contract your low spine muscles warming
up your core
your back core for side plank later in
class
pull your elbows into your ribs
Send your gaze a few inches in front of
your mat
take micro sips of air
inhale lift one inch higher
exhale lower all the way down
you can take another round of cobra all
cue for
bound locust, interlace your fingers
behind your back
inhale bound locust engage your back
lift your chest your knees
your legs and your feet from the ground
lengthen the back of your neck
lift your hands from your glutes if
that’s too intense
do cobra instead
engage your entire back line
feel present feel strong
inhale exhale
slowly lower
place your hands under your shoulders
tuck your toes strengthen your thighs
inhale high plank
exhale downward facing dog
take a deep breath in
open mouth exhale
inhale lift your right heel high
exhale low lunge slow and controlled
inhale crescent lunge reach your hands
up and breathe
find proper alignment lift your back
heel from the ground
micro bend your back knee square and
level your hips forward
stack your front knee over your ankle
rotate the inside of your back thigh
toward the sky
engage your left glute
inhale warrior two spin your back heel
down
reach your arms in opposite directions
breathe
find proper alignment
dissect your back arch with your front
heel
press into the knife side edge of your
back foot your pinky side edge
lift your back arch from the ground
send your front knee over your second
tail
inhale reverse warrior spin your front
arm up and back
maintain warrior two legs recommit to
your front lunge the 90 degree bend
open your chest to the left side of your
space leave
little to no weight in your back hand
watch the mechanics of your mind
without judgment just watch
inhale exhale low lunge
plant your hands on either side of your
front foot
inhale side lunge walk your hands toward
the back your mat
sink your hips low
flex your front toes toward your knee
if you’re feeling stable with your hands
on the ground bring your hands through a
heart center
lengthen your spine through the crown of
your head
inhale low lunge
exhale high plank
inhale push the ground away
exhale high to low plank chaturanga
inhale upward facing dog broaden across
your chest
exhale down dog
inhale lift your left heel
exhale low lunge land heel ball toe
inhale crescent lunge reach your hands
up and breathe
find proper alignment
snap your belly button to your spine
point your ribs directly down at your
hips
soften your shoulders spin your pinkies
toward each other
lift your chin from your chest
stack your shoulders over your hips
inhale warrior two
spin your back heel down reach your arms
in opposite directions
breathe
stack your shoulders over your hips
relax your shoulders away from your ears
lift your hands to shoulder heights
spread your fingers
center your guys over your front middle
finger
blur your vision
inhale reverse warrior spin your front
arm
up then back high five the back of the
wall the back of the room
recommit to your front lunge
lift your back arch from the ground
again watch the mechanics of your mind
watch the thoughts feelings emotions
be present inhale
exhale low lunge
inhale side lunge walk your hands toward
the back of your mat
flex your front toes toward your knee
your toes toward your nose
leave your back hands on the ground or
bring them through heart center
sink your hips low
stretch through your adductor the inside
of your thigh
this will help if you take the more
challenging variation of side plank
later in class
inhale walk your hands forward low lunge
exhale high plank
inhale push the ground away dome through
your upper back
exhale high to low plank chaturanga dandasana
pick your path
you can always take this on your knees
or and stay in a high plank inhale
upward facing dog
exhale urdhva mukha svanasana down dog
inhale lift your right heel point your
toes at the ground
exhale low lunge
inhale crescent lunge reach your hands
up
exhale warrior two
inhale reverse warrior mindfully
exhale low lunge
inhale side lunge walk your hands to the
back of your mat
exhale low lunge
inhale high plank
exhale hide a little plank chaturanga
inhale upward facing dog
exhale down dog
inhale lift your left heel toward the
sky
exhale low lunge
inhale crest at lunge with purpose
exhale warrior two spin open
inhale reverse warrior
exhale low lunge
inhale side lunge walk your hands to the
back skandasana
exhale low lunge
inhale high plank dandasana
exhale chaturanga dandasana
pick your path inhale upward facing dog
press through the tops of your feet
exhale downward facing dog
inhale lift your right heel high square
your hips
exhale low lunge step it through
inhale crescent lunge grow tall with
purpose
exhale warrior two
inhale a reverse warrior recommit to
your front lunge
exhale low lunge
inhale side lunge
exhale low lunge
inhale high plank listen for the change
exhale push the ground away dome your
upper back
inhale side plank reach your right hand
toward the sky breathe here
stackers stagger your feet bring your
bottom knee or forearm to the ground for
more stability
reach your right hand toward the sky
like it’s full of helium
for more of a challenge lift your top
foot
above hip height if you’re feeling
unstable at all
lower it again grab the ground with your
palm
stack your shoulders directly over your
bottom wrist
push the ground away preventing dumping
into your shoulder engage your obliques
to lift your hips one inch higher inhale
exhale high to low plank chaturanga
inhale upward facing dog
exhale down dog
inhale lift your left heel
exhale low lunge step it through
inhale crescent lunge keep soft
shoulders
exhale warrior two
inhale reverse warrior with peace
exhale low lunge
inhale side lunge
exhale low lunge to the front of the
room
inhale a high plank
exhale push the ground away
inhale side plank reach your left hand
up breathe
stack your stagger your feet right away
take the same variation you did on the
other side
bring your knee or forearm to the ground
or lift your top foot above hip height
press the ground away preventing dumping
in your shoulder
send your gaze up
spread your lifted fingers wide
stack your hips directly on top of one
another
and stack your left shoulder over your
right
engage your obliques lift your hips one
inch higher
inhale exhale
hide a little blink pick your path
inhale upward facing dog
exhale down dog
inhale look forward
exhale step or float through to a seat
lie on your back let’s move into bridge
pose
place your ankles directly under your
knees
rest your arms alongside your body
inhale bridge pose
push into your heels lift your hips
toward the sky breathe here
if you’d like an arm bind interlace your
fingers
underneath you by rolling onto your
shoulders
leave space between your chin and your
chest
pull your heels toward your torso
to ignite your hamstrings and your
glutes
focus on your breath
inhale exhale slowly lower one vertebrae
at a time
recline bound angle pose bring the soles
of your feet together
open your knees wide rest both hands on
your stomach
feel your stomach rise and fall with
your breath
let this be a doorway into your inner
peace
capture the outsides of your thighs
close your legs together
place your right ankle on top of your
left thigh
supine figure four flex your toes
toward your knee for more of his stretch
grab behind your left thigh pull your
legs closer to you
do another check in with your body
how are you feeling now as compared to
earlier in class
release your hands switch out your feet
place your left ankle on top of your
right thigh
if you pulled your legs closer to you
grab behind your right thigh
and do so on this side as well flex your
toes toward your knee
focus on the space between any sounds
and noises that you hear around you
let this bring you to the present
release your hands to the ground unravel
your feet
hug your knees into your chest
and send your left leg long inhale hug
your right knee around your ribs and
your armpit
exhale supine twist slowly guide your
knee across your body
maintain your right shoulder on the
ground tear your cactus out your arms
send your gaze up
or over your right shoulder leg gravity
pull your knee down
stack your right hip over your left
if you don’t feel this stretch it’s okay
to use your left hand
but to put a gentle pressure
on your knee assisting gravity be very
gentle
it shouldn’t take much at all
bring your knees through center
hug your knees in for a moment of
neutrality you send your right leg long
hug your left knee around your ribs into
your armpit inhale
exhale supine twist slowly guide your
knee across your body
to your cactus your arms ensure to keep
your left shoulder on the mat
center your gaze up or over your left
shoulder
soften or close your eyes there’s
nothing left to see
bring your knees through center
give your knees a tight squeeze touch
your forehead to your knees
inhale take a tiny sip of air in at the
top of your breath
exhale shavasana send your arms and legs
that long
relax every muscle in your body roll
onto the flat part of your shoulder
blades
relax every muscle in your face even
your tongue
let the space in between your thoughts
bring you to the inner peace that you
already have inside of you
we’ll be here for a minute
if you found a sweet spot in shavasana i
welcome you to stay
if you’re ready to move on with your day
touch your thumbs to each finger
individually
find small movements in your ankles
and your wrists
roll onto your favorite side and push up
to an easy seat
sit cross-legged with your hands at
heart center
i picked inner peace as the theme of
class because
happiness isn’t always there it’s
fleeting
but you can always have inner peace
how can you take this knowledge off your
mat into the rest of your day and week
if you enjoyed class please let me know
in the comments and like the video
subscribe for more yoga videos
have a wonderful day namaste


30 Minute Yoga Flow | Inner Peace


All credits go to nic johnson yoga